Sunday March 22

Quick warm Up
2 sets
200/150m Row
5 Plate Ground to Overhead
:10 Overhead Plate Hold
10 Plate Hug Reverse Lunges

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then 2 Sets of
200/150m Row
5 Plate Ground to Overhead
6 Plate Overhead Walking Lunges

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24:00 AMRAP (With a Partner)
2k Row (Split) / Partner Bear Hug Sandbag Hold *pick a bag you can bear hug for a minute at least
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4 Rounds: Alternating Full Rounds with Partner
12 Plate Ground to Overhead
50ft (15m) Plate Overhead Walking Lunges

*back to the row after this.

Plate: 45/25lb, 20/10kg
Sandbag: 150/100lb , 68/45kg

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Goal: ~ 2 Rounds
RPE: 8/10, This is sustained effort, not a sprint
Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.
Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down.


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Workout 2- Little finisher for the day
8 minutes- split as you want
16 Clean and jerk
20 Pull ups

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*weight is your choice.


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